Monday, December 30, 2013

I don't think that Fran is a Nice Person At All and today's WOD

CrossFit Firefight

Sorry that Blogger doesn't want to upload the video here, but this is a cool video sent by AJ from CrossFit's youtube channel.  Lots of stuff to think about for police athletes.

Meet Coach Lisa upstairs at 1610 hours.

PVC Warmup

Strict Press

5, 5, 5, 5, 5

Bench Press

5, 5, 5, 5, 5

AMRAP 5 minutes
10 Dumbell Push Press
10 Plyo Pushups
10 Burpees

Thursday, December 19, 2013

2013-12-19 Deck of Cards

Meet upstairs at 1610 hours


Row 250x2

1 deck of cards:

Clubs: Hand Release Pushups
Spades: Squats
Hearts: Dumbbell Rows
Diamonds: Situps

Make sure that everyone is done with the exercise before the next card is flipped or Geoff gets mad.

Wednesday, December 18, 2013

2013-12-18 If You Could Only Do One Exercise

Meet upstairs at 1610 hours


PVC Warmup

then 10 minutes in the bottom of the squat.

WHAT? Really. 

                                              K-star's first ever Mobility WOD

Maybe the Turkish Get Up Is the Answer to "If You Could Only  Do One Exercise"

Then TGU technique work for 10 minutes:

If the movement is difficult for you, no weight or a PVC pipe.

Add weight and difficulty:

Heavier Kettlebell
Try a Dumbbell
Progress to an Olympic Bar
Add Weight to the Oly Bar

then for time:



Finally, there are still folks at CCSO that have not heard of CrossFit Indomitable and/or have never tried it.  There are plenty of WODs posted here and the gym is open 24 hours a day.  Grab one of those people after a shift or before a shift or on a day off and work out together or bring them to an organized workout.  If that sounds too scary, Julie over at CrossFit Timber (King/Linwood) will give a free month membership to any police officer and essentially all CrossFit boxes will give you a discount for being in law enforcement, fire, or the military. 

Tuesday, December 17, 2013

2013-12-17 Death by Kettlebell Swings

Meet upstairs at 1610 hours (unless you are attending the wellness meeting in which case you might be on your own)


10 jogging laps of the center atrium with 1-10 pushups on each lap--as in 1 the first lap, increasing by one with each lap.

Death by Kettlebell Swings

1-3-5-7-9-11 and so on (70/53)

Buyout: Row 3 minutes for distance

Monday, December 16, 2013

2013-12-16 C+J and Burpees

Meet upstairs at 1610


Row 500m
250 single unders
Squat hold

EMOM 10 minutes:

3 clean and jerk

AMRAP 7 minutes:

30 second plank hold
20 burpees

Finally, for those that do not have a schedule or life that allows you to come in at 1610 or to work out at a commercial box, here is an article about CF on your own or with small groups.  It was great to see 4th shifter AJ working on OHS and back squat in the background as Sheriff Roberts talked about wellness at the SO.  That's the idea. We are forging warriors.  Please read on.

Article from Military Times

Sunday, December 15, 2013


Hopefully if you have interest in sleep you have already listened to the podcast that was linked here on 12-10-13.  Sleep is more critical to our health and long term success in law enforcement than even nutrition or exercise.  You need to get enough sleep.  It may be that you can hack our freaky schedules with some of the ideas from this info graphic:

If you have more info on sleep and how it relates to shift work, please share directly with one of the CrossFit coaches or send it to

Thursday, December 12, 2013

2013-12-12 Back Squats and an AMRAP

Meet upstairs at 1610.


Bear Crawls
Baby Elephant
Toe Touches
High Knees

Back Squat:

5, 5, 3, 3, 1

AMRAP 10 minutes:

10 Box Jumps
20 KBS
40 Situps

Wednesday, December 11, 2013

2013-12-11 Deadlifts

Meet upstairs at 1610.


PVC Warmup
10 laps running the atrium


10, 10, 5, 5, 5

Three rounds of:

1 minute ME V-ups
1 minute ME dumbbell push press
1 minute ME dumbbell rows
1 minute ME plyo pushups

2 minutes rest between rounds

Tuesday, December 10, 2013

2013-12-10 Kettlebell Swings Goblet Squats and Sleep

Meet upstairs at 1610


PVC Warmup
5 rounds not for times of--
50 Single Unders

Every 30 seconds for 5 minutes (10 rounds)

5 KBS (70/53)

Every 30 seconds for 5 minutes (10 rounds)

3 Goblet Squats (70/53)


AMRAP 5 minutes

20 HR Pushups
20 Situps

Audio Interview About Sleep with Dan Pardi

Monday, December 9, 2013

2013-12-09 Med Ball Cleans and Burpee Deadlifts

Meet upstairs at 1610 hours


PVC Warmup
Three rounds not for time of--
20 m bear crawl

Good Mornings

10, 10, 10


Teams of two:

EMOM 20 minutes

10 Med Ball Cleans
12 Burpee Deadlifts (w Kettlebells or Dumbbells)


Row 500m

Tuesday, December 3, 2013


Meet upstairs at 1610.


PVC Warmup
Three rounds of 10 lunges and 10 pushups

Run route for a "lap:"

1) Bring your passcard
2) Run east through the building all the way to the stairs, down the stairs, down the north side of the building, detour to the outside workout area to do whatever you need to do there like maybe 12 pullups, up the stairs on the west end, then back into the gym

4 Rounds for time:

21 Kettlebell Swings (53/35)
Run 1 Lap
Stop at the pullup bars for 12 pullups

immediately after completing your 4 laps, do 100 situps, time stops when you complete your 100th situp. 

                    May The WODs Be Ever In Your Favor


Meet upstairs at 1610.


PVC Warmup
6 laps of the center atrium...3 forward, 3 backward

EMOM 8 minutes:

7 Dumbbell Push Press

EMOM 8 minutes:

8 Power Cleans

EMOM 8 Minutes:

12 weighted situps

Monday, December 2, 2013


December has arrived and it's going to get a little chilly, have something warm in case we go outside.

Meet upstairs at 1610 hours.


PVC warmup

5 minutes of double under work

AMRAP 15 minutes:

20 HR Pushups
50 Squats

(from Thanksgiving's WOD on